Dear ZGYM members, I decided to keep my Food Journal for the entire week on one page. This way you can just scroll down and see how some of my meals repeat, because I do love leftovers. I mean who doesn’t like to save themselves time, money and effort?! 😉

Also you’re going to notice that I’m a creature of habit and my days and weeks are pretty much the same. I believe that bringing a structure into your life that you can depend on is important if you want to stay on the right track with a healthy lifestyle. That said, you don’t have to follow my schedule to be successful. We all have different jobs, responsibilities, and hobbies, so it’s only natural that you will have to develop your own daily and weekly routine that will work for you. Create a habit and stick to it. That’s my best advice.

Start here if you’re new to the ZGYM and you want a helpful guide on how to modify my personal meal plan for your own personal body type and goals.

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MONDAY – DECEMBER 14th

I’m planning to do my training in the morning and have my breakfast right after.

Pre-workout drink: Bulletproof coffee (1 tbsp grass fed butter and 1 tbsp coconut oil blended with a cup of black coffee; about 200 cal)

My training -> High Intensity Workout

Breakfast -> Power Balls (WEM) – I will make a big batch for the entire week. I’m hoping to have enough for at least 3 days out of the week, but one can only hope, because Jesse loves them and he always makes them disappear. My portion size is 2 balls, which is about 400 cal.

You can have any meal you want after your high intensity workout. This is the best time to enjoy sweet and starchy foods. It’s not cheating if you earned it!

Lunch -> Chicken Parm Zucchini Boats (FM)

Snack -> Peach salad with feta, crispy bacon and pistachio dressing (FM) 

I will swap the peach for a pear, because peaches are not in season.

Dinner -> Chicken jalapeño casserole with hemp seed risotto (FM)

This recipe yield also bunch of leftovers, so I will be eating it also tomorrow.

At the evening when I have cravings for snacks, I enjoy a glass of red wine, a portion of fruit, herbal tea, small salad, or if I’m feeling like I had a really good workout earlier, I’d have a chocolate or pretzels, but keep in mind that I’m a mesomorph that has a better tolerance to carbs, so if your goal is to lose fat, stick to snacks that are very low in simple sugars or starchy carbs.

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TUESDAY – DECEMBER 15TH

I’m planning to do my training in the morning and have my breakfast right after.

Pre-workout drink: Bulletproof coffee (1 tbsp grass fed butter and 1 tbsp coconut oil blended with a cup of black coffee; about 200 cal)

My training -> High Intensity Workout

Breakfast -> Power Balls (WEM)

You can have any meal you want after your high intensity workout. This is the best time to enjoy sweet and starchy foods. It’s not cheating if you earned it!

Lunch -> Chicken Parm Zucchini Boats (FM)

 Snack ->  Peach salad with feta, crispy bacon and pistachio dressing (FM) 

Dinner -> Chicken jalapeño casserole with hemp seed risotto (FM)

Thank god for leftovers!! This day is going to be so easy for me.

At the evening when I have cravings for snacks, I enjoy a glass of red wine, a portion of fruit, herbal tea, small salad, or if I’m feeling like I had a really good workout earlier, I’d have a chocolate or pretzels, but keep in mind that I’m a mesomorph that has a better tolerance to carbs, so if your goal is to lose fat, stick to snacks that are very low in simple sugars or starchy carbs.

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WEDNESDAY – DECEMBER 16TH

I’m planning to do my training after lunch.

Breakfast -> Stuffed Breakfast Peppers (FM)

Lunch -> Chicken Parm Zucchini Boats (FM)

My training -> Easy Workout

 Snack -> Herbal Tea Smoothie (FM)

Dinner -> Tuna Steak Topped with Avocado Cilantro Salsa (FM)

At the evening when I have cravings for snacks, I enjoy a glass of red wine, a portion of fruit, herbal tea, small salad, or if I’m feeling like I had a really good workout earlier, I’d have a chocolate or pretzels, but keep in mind that I’m a mesomorph that has a better tolerance to carbs, so if your goal is to lose fat, stick to snacks that are very low in simple sugars or starchy carbs.

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THURSDAY – DECEMBER 17TH

I’m planning to do my training in the afternoon before dinner.

Breakfast -> Stuffed Breakfast Peppers (FM)

I’ll have enough ingredients from the previous day to make another batch of stuffed peppers.

Lunch -> Chicken Salad with Avocado Mayo in Cucumber Boats (FM)

Snack -> The same salad I had on a cucumber for lunch, but this time on apple slices.

My training -> High Intensity Workout

Dinner -> Marie Calender’s Chicken Pot Pie (WEM) – This is obviously not a healthy meal, but I’ve been wanting to earn it for a long time, because Jesse loves them and keeps telling me how delicious these are with a glass of milk 🙂 so I’m going to try it.

At the evening when I have cravings for snacks, I enjoy a glass of red wine, a portion of fruit, herbal tea, small salad, or if I’m feeling like I had a really good workout earlier, I’d have a chocolate or pretzels, but keep in mind that I’m a mesomorph that has a better tolerance to carbs, so if your goal is to lose fat, stick to snacks that are very low in simple sugars or starchy carbs.

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FRIDAY – DECEMBER 18TH

I’m planning to do my training in the morning and have my breakfast right after.

Pre-workout drink: Bulletproof coffee (1 tbsp grass fed butter and 1 tbsp coconut oil blended with a cup of black coffee; about 200 cal)

My training -> High Intensity Workout – but only 5 minutes

Breakfast -> Power Balls (WEM) – I will have only 1 piece since I won’t be doing a full length workout

Lunch ->Broccoli Mushrooms and Chicken stir fry (FM) I will make enough to have left overs for dinner. Friday’s  I usually don’t feel like cooking dinners.

 Snack ->Herbal Tea Smoothie (FM)

Dinner -> Broccoli Mushrooms and Chicken stir fry (FM) – left overs yay!

At the evening when I have cravings for snacks, I enjoy a glass of red wine, a portion of fruit, herbal tea, small salad, or if I’m feeling like I had a really good workout earlier, I’d have a chocolate or pretzels, but keep in mind that I’m a mesomorph that has a better tolerance to carbs, so if your goal is to lose fat, stick to snacks that are very low in simple sugars or starchy carbs.

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SATURDAY – DECEMBER 19TH

I’m planning to do my training in the morning and have my breakfast right after.

Pre-workout drink: Bulletproof coffee (1 tbsp grass fed butter and 1 tbsp coconut oil blended with a cup of black coffee; about 200 cal)

My training -> High Intensity Workout

Breakfast -> We’re going to our favorite diner for a delicious carb loaded breakfast that will probably include a french toast, and sunny side up eggs.

You can have any meal you want after your high intensity workout. This is the best time to enjoy sweet and starchy foods. It’s not cheating if you earned it!

Lunch -> Spinach and Mushroom Breakfast Frittata (FM)

This will give me left overs for the next day’s breakfast

Snack -> Lemon Pepper Artichoke with  Avocado Mayo Dip (FM) – This is a great snack to have at night if you have cravings when watching TV.

Dinner -> No idea what we’re going to have because we’re invited to a Holiday party. It’s hosted by Cassey Ho so I can only assume there will be plenty of healthy snacks.

At the evening when I have cravings for snacks, I enjoy a glass of red wine, a portion of fruit, herbal tea, small salad, or if I’m feeling like I had a really good workout earlier, I’d have a chocolate or pretzels, but keep in mind that I’m a mesomorph that has a better tolerance to carbs, so if your goal is to lose fat, stick to snacks that are very low in simple sugars or starchy carbs.

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SUNDAY – DECEMBER 20TH

Breakfast -> Spinach and Mushroom Breakfast Frittata (FM)

Lunch -> Broiled Steak with Chimichurri Sauce (FM)

Back to free meals for the rest of the day. These rolls are super easy and fast to prepare, which is exactly what I need during a busy Monday.

 Snack -> Herbal Tea Smoothie (FM)

My training -> Easy Workout

Dinner -> Sweet And Spicy Chicken Pear Curry Soup (FM)

At the evening when I have cravings for snacks, I enjoy a glass of red wine, a portion of fruit, herbal tea, small salad, or if I’m feeling like I had a really good workout earlier, I’d have a chocolate or pretzels, but keep in mind that I’m a mesomorph that has a better tolerance to carbs, so if your goal is to lose fat, stick to snacks that are very low in simple sugars or starchy carbs.